*RESERVE YOUR SPOT TODAY’S CLASS.
Black/Blue/Grey WODs
*If you do not know your 1 Rep Max Clean & Jerk you can just estimate
For Time:
20 Calorie Row
10 Clean and Jerks (80/40# lighter than 2 reps below)
20 Calorie Row
8 Clean and Jerks (60/30# lighter than 2 reps below)
20 Calorie Row
6 Clean and Jerks (40/20# lighter than 2 reps below)
20 Calorie Row
4 Clean and Jerks (20/10# lighter than 2 reps below)
20 Calorie Row
2 Clean and Jerks (approximately 90% of 1 Rep Max)
*25 Minute Time Cap
*Example – 225# 1RM for Man
– 10 Reps @ 125#
– 8 Reps @ 145#
– 6 Reps @ 165#
– 4 Reps @ 185#
– 2 Reps @ 205#
December “COOL” Board
***Make some goals for yourself for December
– Dustin – 300# Front Squat
– Dustin – 185# Snatch
– Leann – 160# Overhead Squat
– Angie P. – 140# Thruster
– Jacque – 120# Thruster
– Tempestt – 120# Thruster
– Pete – 195# Thruster
– Jess – 135# Thruster
– Adora – 115# Thruster
– Wes – 190# Thruster
– Kira – 110# Squat Snatch
– Amy – 225# Deadlift
– Dan – 400# Deadlift
– Angela – 145# Deadlift
– Dustin – 415# Deadlift
– Blake – 335# Deadlift
– Kati N. – 340# Deadlift
– Jen – 205# Deadlift
– Jenny – 237.5# Deadlift
– Kristina – 135# Deadlift
– Wes – 410# Deadlift
– V. – 215# Deadlift
– Dana – 310# Deadlift
– Justice – 152.5# Deadlift
– Brent 455# Deadlift
– Jodi P. – 210# Deadlift
– Erik – 325# Deadlift
– Michelle – 240# Deadlift
– Nick F. – 200# Bench Press
– Angie P. – 1st Handstand Hold!
– Christina – 170# Deadlift
– Ayah – 160# Deadlift
– Ben – 100 Consecutive Double Unders
– Justice – 65# Clean & Jerk
– Justice – 15 Consecutive Pull Ups
– Steve H. – 210# Clean & Jerk
– Jessie – 100# Clean & Jerk
– Dan – 215# Clean & Jerk
– Kevin P. – 225# Clean & Jerk
– Tempestt – 150# Clean & Jerk
– Jon – 295# Clean & Jerk
– V. – 115# Clean & Jerk
– Jodi P. – 105# Clean
– Howard – 135# Clean & Jerk
– Kira – 1st Bar Muscle Up!
– Kevin P. – 240# Power Clean
– Amy – 90# Hang Snatch
– Scott – 150# Hang Snatch
– Andrew J. – 300# Front Squat
– Rebecca – 1st Rope Climb
+